04/09/2026
Farewell, peaceful sleep and hello daytime naps 👋🏽😴
Here are 5 scientific facts about perimenopause and sleep that every woman should know
1️⃣ Estrogen - interacts with brain systems involved in serotonin, dopamine, temperature regulation and your circadian rhythm.
As it begins to fluctuate during perimenopause, sleep can become lighter and more fragmented. Falling asleep - easy. Staying asleep - big problem - HUGE!
2️⃣ Progesterone - it interacts with GABA-A receptors in the brain — part of the system responsible for calming neural activity.
For some women this can contribute to that horrid combo of being absolutely exhausted but somehow completely unable to switch off.
3️⃣ Melatonin - it rapidly declines with age and is one of the key hormones controlling our sleep-wake cycle.
4️⃣ Dopamine - this can affect whether your brain actually lets you REST
Dopamine plays an important role in motivation, alertness, attention and arousal — and it interacts with both our circadian system and is heavily influenced by our not so faithful friend…Estrogen
5️⃣ Don’t forget IRON — especially if your legs won’t keep still
Ferritin tells us about the body’s stored iron.
Low iron stores are strongly associated with restless legs syndrome (RLS), that crawling, pulling, twitching, I NEED TO MOVE MY LEGS feeling that often becomes worse when you’re trying to rest.
Importantly, RLS specialists may consider iron treatment at ferritin levels that wouldn’t necessarily be flagged as anaemia on a standard blood test. So ALWAYS question this when you’re told ‘your bloods came back normal’
And one more hormone worth mentioning (even though I’m almost scared to) Testosterone 💪🏼
Women need testosterone too. It has roles in energy, mood, cognition and sexual function.
The takeaway?
Sleep disturbance during perimenopause isn’t simply about being stressed, getting older or needing to “improve your sleep hygiene”.
Your hormones, brain chemistry, body temperature, circadian rhythm and iron status can all be part of the picture.
So if your sleep has dramatically changed, don’t just accept that this is your new normal.
Get curious.
Track your symptoms.
Ask questions.
And learn about what’s happening inside your body. 🩵
Because understanding your health gives you a much better starting point for advocating for it.
